Air Force Basic Military Training Officicials vanokurudzira kuti ushande kanomwe katatu pavhiki, uye kwemavhiki masere isati yasvika kuChina Chechikoro Chekudzidzisa .
Cherechedza: nekuda kwehutano hwako nekuchengeteka, tinokurudzira kuti ubvunze chiremba wako usati watanga mhando yehutano hwepanyama .
Vhiki 1
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi maviri-sit-up / push-up nguva
- Maminitsi mashanu kufamba
- Maminitsi-1 jog
- Maminitsi mashanu kufamba
- Maminitsi-1 jog
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 2
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi maviri-sit-up / push-up nguva
- Maminitsi mashanu kufamba
- 3-minute jog
- Maminitsi mashanu kufamba
- 3-minute jog
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 3
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi maviri-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi mashanu ejog
- Maminitsi makumi mana anofamba
- Maminitsi mashanu ejog
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Svondo 4
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi 4-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi mashanu ejog
- Maminitsi makumi mana anofamba
- Maminitsi mashanu ejog
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Svondo 5
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi 4-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminetsi matanhatu
- Maminitsi makumi mana anofamba
- Maminetsi matanhatu
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Svondo 6
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi 4-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminetsi manomwe
- Maminitsi makumi mana anofamba
- Maminetsi manomwe
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Svondo 7
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminetsi matanhatu-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi gumi nemana
- Maminitsi makumi mana anofamba
- Maminitsi gumi nemana
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Svondo 8
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminetsi matanhatu-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi gumi nemana
- Maminitsi makumi mana anofamba
- Maminitsi gumi nemana
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 9
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi 4-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi gumi nematanhatu
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 10
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi 4-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi gumi nemashanu
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 11
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi maviri-sit-up / push-up nguva
- Maminitsi makumi mana anofamba
- Maminitsi gumi nemanomwe
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 12
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kupisa-up
- Maminitsi maviri-sit-up / push-up nguva
- Maminitsi 1 kufamba
- Maminitsi gumi nemanomwe
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 13
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kutonhora-up
- 2 miniti sit-up / push-up nguva
- 2 miniti kufamba
- 2 miniti jog
- 17 mininomhanya
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Vhiki 14
Zvose zvinotevera muchikamu chimwe chete 3-5 pavhiki:
- Maminitsi mashanu kutambanudza / kutonhora-up
- 2 miniti sit-up / push-up nguva
- 3 miniti jog
- 17 mininomhanya
- 3-5 miniti kufamba
- Maminitsi maviri akatenderera
Above Information Courtesy yeUnited States Air Force